active seniors exercising outside, a great way to boost immune system

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Best Immune Boosters for Seniors

9 Tips to Help Seniors Boost Their Immune System

Our immune system protects us from illness and infection. Bacteria, viruses, toxins, cancer cells, and other potentially harmful substances in the body are destroyed by white blood cells and other leukocytes manufactured by the immune system. It’s a vital role, and when the immune system is working properly, you don’t notice it’s there.

But as we grow older, the immune system becomes less responsive. That’s why aging adults and seniors may have more difficulty recovering from a cold or the flu. And why vaccines might be slightly less effective against certain infections. Ironically, the immune system itself is not immune. The term is called immune senescence, and it refers to the tendency for the immune system in aging adults to allow more infections, cancers and diseases to take hold.

The good news is that seniors can work to counteract the effects of an aging immune system. A healthy lifestyle along with healthy living strategies will help boost immune health and equip the immune system to better prevent disease or lessen its intensity. What can seniors do to strengthen their immune system? Plenty. It comes down to making healthy choices each day and throughout the changing seasons. 

The Glebe Retirement Community is a Continuing Care Retirement Community offering an engaging, fulfilling and active lifestyle. Our certified wellness coordinators and fitness instructors have designed wellness programs to keep you physically, emotionally and spiritually healthy — all important for building and maintaining a strong, functioning immune system. 

Below are tips to get you headed in the right direction.  

Tip #1: Get vaccinated.

Influenza is a potentially dangerous virus for people ages 65 and older. An annual flu vaccination can reduce the risk of infection and hospitalizations by 40% to 60% according to the Centers for Disease Control and Prevention. Fluzone and Fluad are two vaccines specifically for adults ages 65 and older that provide a stronger immune system response to vaccination compared to a standard-dose flu shot.

Other important vaccinations for seniors include pneumococcal vaccines that protect against pneumonia and meningitis, and the zoster vaccine, which reportedly helps prevent shingles. Those who’ve had chickenpox should know the virus that caused it might remain dormant in the body and reemerge in the form of shingles — a painful rash that can potentially lead to long-term nerve pain.

It’s also advisable to get a tetanus-diphtheria-pertussis booster every 10 years. More commonly called “whooping cough,” pertussis is a contagious respiratory disease caused by the bacteria Bordetella pertussis. When it infects the linings of the lungs, it causes significant inflammation and swollen airways. Pertussis is a danger not only to you but to any unvaccinated children or grandchildren you might be around.

And today, of course, COVID-19 vaccines are available in all states, with priority given to people 65 and older. Despite being new, and fast-tracked for distribution, the technology used for manufacturing these vaccines has been studied for decades and is well known to medical experts. The COVID-19 vaccines use a synthetic mRNA which, when injected, teaches the body’s immune system how to fight a protein that is found on the spikes of the coronavirus.

Tip #2: Eat healthy.

For many older adults, a healthy diet may be less about portion size and more about having the right combination of food groups, vitamins and minerals. In addition to a weakened immune system, poor nutrition or malnutrition can also weaken muscles and bones, affect heart health, and lead to type 2 diabetes and some forms of cancer. Nutrition that helps the immune system is rich in fruits and vegetables containing vitamins and antioxidants. Try to select nutrient-dense, minimally processed food options. The American Academy of Nutrition and Dietetics recommends including foods rich in the following nutrients to strengthen immune system health:

  • Protein, such as seafood, lean meats, poultry, eggs, beans and peas
  • Vitamin A, such as sweet potatoes, carrots, broccoli and spinach
  • Vitamin C, such as citrus fruits and strawberries
  • Vitamin E, such as almonds, hazelnuts and peanut butter
  • Zinc, such as lean meats, poultry, milk, whole grain products and beans

Tip #3: Speaking of vitamins …

Although everyone’s diet should contain essential vitamins and minerals, older people should pay particular attention to getting enough Vitamin C and Vitamin E. Vitamin C is generally known to be helpful for high blood pressure and reducing the severity of the common cold, but its real power comes from the ability to enhance immune defense. Vitamin C helps produce white blood cells to fight sickness and infection with the additional benefits of aiding wound healing and collagen production. It also helps the body absorb iron. Foods high in Vitamin C include:

  • Brussels sprouts
  • Bell peppers
  • Cabbage
  • Cauliflower
  • Citrus fruits
  • Guava
  • Kiwi
  • Mango
  • Papaya
  • Strawberries
  • Tomatoes

As an antioxidant, Vitamin E protects cells from damage by strengthening the immune system and promoting a healthy nervous system. A 2019 study in Circulation Research, the journal of the American Heart Association, found a 22% lower mortality rate among senior study participants with a sufficient Vitamin E intake. 

Choose these foods to add Vitamin E to your diet:

  • Soybean oil
  • Almonds
  • Peanut butter and peanuts
  • Beet greens
  • Collard greens
  • Spinach
  • Pumpkin
  • Asparagus
  • Avocado

Tip #4: Dial down stress.

The American Institute of Stress says that chronic stress takes a toll on immune health and hinders the immune system’s ability to fight inflammation and infection, making us more susceptible to viruses and illness. Seniors must manage stress to strengthen their immune system. Engage only in activities that you find enjoyable and relaxing. Meditation and deep breathing exercises help reduce stress and can have a positive effect on the immune system. Find what relaxes you, like reading or gardening, and make it part of your daily routine.

Tip #5: Get plenty of sleep.

Insufficient sleep may hinder the immune system’s ability to respond to infection and inflammation. Additionally, sleep disorders are often linked to chronic diseases and conditions, such as Type 2 diabetes, heart disease, obesity and depression. Sleep becomes more important with age because it also helps improve brain function, concentration and memory. Older adults who don’t get enough sleep are also susceptible to nighttime falls. Try for at least seven and a half to nine hours of sleep each night. To improve the quality of sleep, make sure your room is dark, quiet and cool. Keep a regular bedtime routine, and limit daytime naps to no more than 45 minutes. Don’t consume caffeine late in the day, and don’t eat or drink water or other beverages two hours before bedtime.

Tip #6: Stay hydrated.

This is a key immune booster for seniors. Water helps your body absorb nutrients and minerals, as well as flush body waste. Drinking at least eight glasses of water a day helps avoid dehydration. Drink a glass of water before and after every meal, and keep a water bottle nearby throughout the day.

Tip #7: Be active.

Regular physical activity can help older adults stay strong, independent and healthy, but regular exercise also helps seniors strengthen their immune system. The U.S. Department of Health and Human Services recommends at least two and a half hours of moderate-intensity exercise each week. This can translate to any enjoyable activity that matches your fitness level. A 10-minute walk around the block may be a good way to start. Yoga or tai chi are also helpful activities to improve flexibility and boost mental and emotional health. Find a doable option — walking, riding a stationary bike, or using a treadmill — and your overall health and outlook will start to improve immediately.

Tip #8: Stay away from alcohol and tobacco.

Excessive alcohol consumption can weaken the immune system. Healthy older adults should limit alcoholic beverages to no more than one drink per day for women and two drinks per day for men, according to the Centers for Disease Control and Prevention. Smoking makes it more difficult for the body to fight colds, the flu, and other viruses, including the coronavirus. It also increases the risk of many other health problems like heart disease, respiratory problems, osteoporosis and Type 2 diabetes.

Tip #9: Look into the wellness programs at The Glebe.

The certified wellness coordinators and fitness instructors at The Glebe Senior Living Community have designed wellness programs to keep you physically, emotionally and spiritually healthy — all vital for a strong, functioning immune system. Contact us today to discover how to let your life shine.